Compiled & Medically reviewed by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Stay active foods for children

Childhood is a period of life when habits are formed and therefore it is very important to inculcate healthy habits like ‘ healthy eating and physical activity’.  It is a learning time for balanced healthy food and meal planning.

Healthy snacks & Healthy breakfast

 Childhood is the joyful period of life where children love to be engaged in various games, and prefer moving about to various places and having junk food from here and there. The unhealthy eating habits may eventually lead to obesity in children. In adolescent girl children it may cause hormonal imbalances like polycystic ovarian syndrome, type 2 diabetes, thyroid dysfunctions etc.

   Children often skip breakfast or they eat some junk food instead. Some children eat their meals watching television or smartphone. They have completely ignored the idea of enjoying their food and its importance in digestive processes. It is very important to teach your children how important mindful eating is for proper digestion of food [Readmore].

    To remain healthy and active, it is very important to inculcate the habit of having healthy breakfast every morning. Children may get the energy and nutrition to be active the whole day from a well-balanced breakfast.  This is the main food children often take from home and therefore it is crucial if parents can provide a healthy breakfast which includes all the essential nutrients.

Children who spend most of their time outdoors may be attracted towards junk foods with artificial colour, sweeteners and many substances which are harmful to health. So it is very important to make them aware of the necessity for healthy snacking between the major foods, to avoid complications like obesity, diabetes  and cancers .

Healthy snacking is very important for maintaining a healthy weight, stabilize the moods, sharpen the intellect, and avoid various life style diseases. Moreover , your gut health reflects your mental health.

   Unhealthy eating predisposes to obesity, diseases and sedentary lifestyle due to low energy. Activity is important to remain healthy. To stay active a well-balanced meal planning is vital. It not only helps activity level of children but also healthy growth and development into adulthood.

 Healthy balanced meal planning:

·       Include plenty of vegetables, fruits, and whole-grain products for all essential vitamins, minerals and fibers.

·       Include low-fat or non-fat milk or dairy products such as cheese and yogurt for getting more calcium and health benefits from probiotics.

·       Include lean meats, poultry, fish, lentils, and beans for protein.

·       Promote intake of plenty of water.

·       Limit sugary drinks.

·       Limit consumption of sugar, saturated fat and excess salt.

        Fruit and vegetables can give your child the energy, vitamins, minerals needed to be active and health. They are excellent sources of anti-oxidants, fibre and water also. These foods boost immunity too.

Grain foods with a low glycaemic index, such as whole grain pasta and breads, will give your child longer-lasting energy and keep them feeling fullness or satiety; and these may not lead to obesity in children.

      Children need more energy to play and work and their basal metabolic rate is high compared to adults.

Eat more healthy carbohydrates, proteins for energy and body building up. Include milk, eggs, meat, poultry, fish, legumes (beans, lentils) and nuts and seeds in the diet for carbohydrates and proteins. Legumes are excellent sources of dietary fiber, protein, B vitamins, phytic acid antioxidants. Legumes include lentils, peas, chickpeas, beans, soybeans, and peanuts.

Vitamins and minerals are equally important to keep children away from infections boosting their immunity.

Digestive health is very important for mental fitness and staying active for all including children. 

Green leafy vegetables help in gut health. They can also boosts immunity and prevent many infections as the greens are rich sources of vitamins and minerals.

Include carrot, sweet potato, and papaya in the diet as they contain beta carotene, which the body converts into vitamin A. Vitamin A is very important for vision, health of skin & eyes.

 Vitamins and minerals have other important roles in the body. 

Meat is a good source of protein, vitamin B12 and iron.

Low-fat dairy products, including milk, yogurt, cheese, and/or fortified non-dairy beverages provides calcium and proteins to strengthen muscles and bones and help activity.

Iodine & selenium are minerals which are very crucial for thyroid gland function and thus growth ,mental and emotional stability etc. Include more greens and seafood in the diet.

Calcium is essential to help children build strong bones and for nerve and muscle function. Include more dairy products, milk & spinach in the diet.

Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bones. Let your child play for 20 minutes in the morning evening between 10 am- 5pm in the sunlight. Sun exposure helps to produce vitamin D by the skin. Another way to obtain vitamin D is through diet. Eat non-vegetarian food like egg, meat,milk and seafood.

 Omega 3 fatty acids are very essential to boost the cognitive brain functions of growing children. Consume nuts, seeds ,fish oils, fish etc.to replenish the omega 3 fatty acid store in the body.Including fish and safe seafood are good for bones and nervous system functioning as they are rich sources of omega 3 fatty acids calcium, iodine, phosphorus and selenium etc. 

A variety of protein foods, including seafood, lean meats , poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products  provide essential nutrients like amino acids, omega 3 fatty acids ,biotin and minerals such as  potassium,calcium,magnesium ,phosphorous ,selenium also.

 Limit added sugars, solid fats, and salt that often occurs in pizzas, chips, crackers, sodas, and sugar-sweetened drinks, desserts like cookies or cake, and fast foods.

If your child cannot digest lactose or milk sugar [lactose intolerance] serve lactose-free milk, cheese, or yogurt. You may substitute with non-dairy drinks, such as soy, almond, or rice drinks enriched with calcium or vitamin D.

 It is also essential to stay hydrated. Stay hydrated during the day, keep water handy while you are active and take sips of water after working out. Along with water intake children can have some fresh juice without any added sugars. For children more than supplying juice, eating fruits is more advisable as the fibers of fruits are not lost by grinding as in juice.

Children love chocolates. Allow chocolates in moderation. Dark chocolates in moderate quantities boost activity level and it also protects heart. 

      Some healthy snacks for children

 Eat healthy, choosing the right food for staying active all the day.Children love snacking. Give them healthy yummy snacks, soups, gratins and salads such as:

·       A cheese, meat or fish sandwich

·       Breakfast cereal and milk ,nuts and fruit slices

·       Homemade soup of broccoli, mushrooms, tomatoes etc.

·       Apple slices coated with pea nut butter

·       Boiled eggs with vegetable salads or sandwiches

·       Yoghurt with fruits

·       Banana toast with melted cheese honey

·       Healthy muffins with egg

·       Berries and oats milk chia puddings

·       Peanut bar or pea nut butter spreads [if no allergy]

·       Almonds milk shake with honey

·       Avocado veg salads 

o   Hungarian apple soup

o   Tuna antipasto salad

o   Cauliflower broccoli gratin

o   Italian egg drop soup

o   A mix of fortified ready to eat dry cereal, dried fruit, nuts and seeds & milk.

o   Stalk of celery filled with low fat cottage cheese.

 References

1.    https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/    

2.     http://siahmsrwellness.in/nuts-seeds   

3.    https://www.health.harvard.edu/category/staying-health 

4.    https://www.cdc.gov/healthyweight/children/index.html

5.    https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/helping-your-child-tips-for-parents